Level: Intermediate 

Duration: 8 weeks

Each week, you have: 

• 5 runs (outdoor-based)  

• 2 strength training workouts (bodyweight and weights)

• 1 mobility workout  

Program Details: This plan is great for an intermediate-level runner who wants to work up to completing an 8 mile run. You can also use this plan as a progression into training for a half marathon. Each week, you have a variety of different running workouts: speed work, hill repeats, active recovery intervals, and endurance runs. I would recommend being able to run about 50 minutes, at an easy effort pace, without breaks, prior to starting this plan. The strength training in this plan includes weight training and focuses on helping you to improve stability, power, and overall strength. And don't skip out on the mobility! The mobility workouts are key for improving your range of motion and preventing muscle imbalances and movement compensations.

Equipment:

Treadmill, kettlebell or dumbbell (15 lb+), foam roller, mat, yoga block, box or bench, and resistance bands (purchase HERE).